Sitkari Pranayama is that which causes cold. This is a variation of Sitali Pranayama.
- Sit in Padmasana, Siddhasana, or Virasana
- Keep the back erect and rigid. Perform the Jnana Mudra with the hands. Here Jalandhara Bandha is not done during inhalation but later.
- Open the mouth and slightly protrude the tip of the tongue between the teeth.
- Keep the tongue flat as in its normal state.
- Draw in the air past the sides of the tongue with a sibilant sound (sssss) to fill the lungs completely. After full inhalation withdraw the tongue and close the mouth.
- After full inhalation, lower the head, from the nape of the neck, to the trunk. The chin should rest in the notch between the collarbones. The head is now in the Jalandhara Bandha position.
- Now hold the breath (antara Kumbhaka) for about 5 seconds, practicing Mula Bandha.
- Exhale slowly with an aspirate sound (hhhhuuuuuuuuuuum) through the nose as in Ujjayi.
- This completes one cycle of Sitkari Pranayama.
- Lift the head and repeat the cycle for 5 to 10 minutes.
- After completion lie down in Savasana.
Benefits of Sitkari Pranayama:
The effects are the same as those mentioned for Sitali Pranayama.
Persons with high blood pressure may find greater strain in Sitkari than in Sitali Pranayama.